Self-Massage
Materials Needed
Feeling
Worry
How to Do It
Using your hands, gently massage areas of tension, such as your neck, shoulders, or temples. Focus on the sensations and breathe deeply as you work through the tension.
Why It Works
Self-massage helps to release physical tension and brings your attention to the body, which can serve as a powerful way to shift focus away from repetitive, negative thinking and into a more embodied, relaxed state.
Guided Practice
Find a comfortable position, either seated or standing, and take a few moments to breathe deeply. As you settle, bring your awareness to your body, noticing any areas that feel tense or relaxed. Let your breath be an anchor, steadying you as you prepare for this practice.
Gently stay in your seated posture, noticing how each deep breath relaxes your body and calms your mind. Start by bringing your hands to your shoulders, gently kneading the muscles with your fingertips. Notice if you feel any tension or tightness, or perhaps a sensation of warmth as your hands make contact with your skin. Allow your touch to be gentle and soothing.
As you continue to massage your shoulders, let your awareness flow to other areas that might need attention—perhaps your neck, arms, or hands. You might notice a sensation of release as you move your hands, or perhaps a gentle pulsing in the muscles as they relax. Imagine your hands are like soft waves, gently washing away any tension or discomfort. Allow yourself to explore different areas, moving with intuition and care.
Now, bring your hands to your face, gently massaging your temples, your forehead, your jaw. Perhaps you notice a sensation of relief or a softening as you release tension from these areas. Allow your touch to be mindful and present, noticing how each area responds differently. Continue to your scalp, your ears, feeling the sensation of your hands moving over your skin, soothing and calming with each stroke.
As we conclude this practice, take a few deep breaths, letting your hands come to rest in your lap. Feel the lingering warmth and relaxation in your body, the sense of calm that this self-massage has brought. Perhaps there's a feeling of lightness or a sense of rejuvenation, or maybe something else entirely. When you're ready, gently open your eyes or lift your gaze, bringing with you the sense of self-care and presence that you have cultivated here.